Pregnancy is one of the ultimate times of change for many women, on a physical, biochemical, and emotional level. The physical transformation is certainly very significant, including weight gain, postural changes, and hormonal changes throughout the process. The increased stresses and demands on the body may result in some degree of discomfort and may vary among the pregnant moms. The women who were experiencing body discomforts prior to pregnancy may notice an exacerbation (worsening) of symptoms.

According to Institute of Medicine guidelines, the average weight gain for a woman with a healthy pre-pregnancy BMI range is between 25-35 pounds, which varies for underweight pre-pregnant women (28-40 pounds), overweight pre-pregnant women (11-20 pounds), and women carrying multiples. It is important to know a mom’s pre-pregnant BMI range to best determine what the expected weight gain should be and make lifestyle changes accordingly. Excess weight gain can be associated with serious medical conditions: gestational diabetes, pregnancy-induced hypertension, longer labor times, and increased likelihood for medical interventions, such as induced labor and Cesarean section.

A woman’s posture throughout pregnancy will continually change in order to accommodate the body for the growing fetus. The postural changes are heavily influenced by the secretion of pregnancy hormones, which allow for relaxation of ligaments that support the skeletal structure of the body, especially important in the pelvis during the pregnancy and labor. The woman’s center of gravity will begin to shift forward, even before there is noticeable “baby bump.” In addition, the curves of the spine will start changing with baby’s growth and mother’s weight gain. The curvature in the low back will be increased as the belly continues to protrude forward, which will cause additional stress on the discs between the vertebrae. Subsequently, the curvature of the upper back will increase as well in order to compensate for the load on the lower back.

Although, all of these changes in the body are part of the natural process of pregnancy, it is important for a woman to maintain a healthy (although altered) balanced posture in order to avoid discomfort and pain, prevent injury, and allow the body to transition back into its non-pregnant state post-partum. Accommodating the growing baby within the abdomen and pelvis with appropriately enabled motion also allows for high instance of proper fetal positioning, less complications during labor and birth, and lower instance of delivery with use of instruments.

Chiropractic aids in correcting body’s imbalances, evident in neuromusculoskeletal misalignments and overcompensations in posture, especially critical during pregnancy. The presence of these misalignments, vertebral subluxations, will interfere with the nervous system’s ability to communicate with the body through distorted brain messages. Chiropractic offers a safe, gentle, hands-on approach to combat pregnancy discomforts, such as nausea, heartburn, constipation, back pain, pubic pain, and others. Being under regular chiropractic care will allow for a subluxation-free pregnancy without joint and nerve dysfunction, allowing the body to transition through the stages of pregnancy and prepare for a successful birth experience with a properly aligned spine. Allowing the nervous system to meet its challenges with less overall stress will be able to improve the chances of healthier pregnancy naturally.

Chiropractic care continues to be important after childbirth, especially in the 2-3 months following delivery, as the pregnancy hormones start to decrease making the loosened ligaments more tight again. Helping reestablish a balanced posture post-partum will prevent pregnancy-induced neuromusculoskeletal problem, such as muscle tension, headaches, upper or lower back pain, shoulder problems, rib problems, and more.

Improving health and well-being from inside out can be facilitated through your local chiropractor, with additional support through proper movement, nutrition and ergonomics recommendations, which will help you make significant strides to prepare the body for yourself and your baby.

So in order to make the healthy pregnancy a more comfortable and enjoyable experience, here are a few recommendations to consider:

Movement: Maintaining an active lifestyle will help prevent discomfort throughout and after the pregnancy. Exercising at least 3 times a week for 30 minutes of moderate activity would be ideal. There is a number of low-impact activity choices, such as walking, swimming, stationary cycling, mild jogging (if already a runner), prenatal yoga, gentle stretching, and more. It is important to bring up the heart rate, but not above 140 beats per minute. If experiencing any discomfort, severe pain or other unusual symptoms, discontinue exercise and notify your doctor before continuing. Also, allow yourself the necessary rest, not only during exercise, but in general. Take a nap when tired, elevate your feet when you need a break, and ask for help without exerting yourself.

Nutrition:Nutrient-dense foods are needed for the growth and development of the mother and the baby, which includes essentials, such as protein, calcium, omega-3s, iron, B vitamins (folate), vitamin C, fiber, zinc, and magnesium. Drinking wateris necessary for increased demand on the body, enough hydration, increased blood volume and healthy blood cells, breast milk production, and keeping the body at the optimum temperature (especially important during the hot summer months). Avoid processed foods, sugars, stimulants, caffeine, alcohol, and drugs.

Ergonomics:Wear sensible shoes that are supportive and sturdy, allow for proper support, and are comfortable. (Ladies, give your high heels a break!) You also want to prevent any possibility of injury and/or falls. Remember proper procedures when lifting, even if it’s your baby, by bending your knees, turning at the waist and not the head, and avoiding excessive weight; again, ask for help!During sleep, lying on the side is the ideal position with a pillow between the knees and extra support against the back (full-length body pillows come highly recommended at my practice!). Use proper ergonomics at your desk or workstation for limited discomfort and take frequent breaks every 30 minutes away from your seated position by walking and stretching.

Best wishes as you venture out on your pregnancy! We are here to help you through the process and welcome your healthy, happy baby into the world!

Most people spend majority of the day behind a desk at a computer, either at school, at work, or at home. The proper seated posture is not necessarily in the forefront of everyone’s mind. However, setting up your work station could make a huge difference in your posture. Some of the common, poor posture abnormalities include: slouching, forward head position, rounded shoulders, forward-tilted (sway-back) pelvis, and rotated hips.

Why is this of importance to you? Each of these postures puts extra weight and pressure on the spine and can lead to a number of debilitating problems from tension and soreness to headaches, neck and back pain, and fatigue. What is becoming increasingly evident is that poor posture ultimately influences the spine and nervous system, and in turn, overall health and well-being.

The following are some suggestions on what your posture should look like behind a desk in a seated position:

The Right Seat

Seat height: adjustable ranging from 16-21 inches. Position with feet flat on the floor, with thigh horizontal and arms even with the height of the desk. Seat width and depth: for comfortable support, 17-20 inches in width. Sit with the back against the backrest while leaving 2-4 inches between back of the knees and seat of the chair.Lumbar support: for support of the inward curve of the lower back to prevent slouching and straining the muscles in the low back.Backrest: for support of the natural curve of the spine in mid- and lower back, 12-19 inches wide.Seat material: to provide enough padding to be comfortable to sit on for extended period of time. Choose a breathable cloth fabric.Armrests: for relaxed shoulders and arms.Swivel: for easy rotation to access different areas without straining.

Sitting Position

Position the monitor at 18-24 inches (approx. arm’s length) away with top of screen at eye level. Shoulders relaxed and arms at 90° from spine, without a bend in the wrist. Hips at 90° with the thighs parallel to the floor. Adequate thigh and leg clearance. Knees bent at 90° with the feet supported flat on the floor.

Proper Lifting

Step 1: Test the load to assess the weight on the object.Step 2: Stand close to the load with feet at about shoulder width, with one foot slightly in front of the other for balance.Step 3: Squat down bending at the knees , NOT the waist; keeping the back straight.Step 4: With a firm grip, slowly straighten the legs, without twisting the body.Step 5: Keep the load close to the body to prevent any strain on the low back. If turning is necessary, turn with the feet, not with the torso.
Step 6: Follow the procedure in reverse order to place the object below the waist level.

Helpful alternatives:

Ask for assistance.
Use a cart, dolley, or another lifting devise.

Chiropractic for Postural Health

Chiropractors have seen a growing trend in posture problems and spinal issues linked to the use of laptops, computer mouse devices, portable telephones cradled under the chin, and hours in front of the TV. Our bodies reflect what we do with them most. There is also a significant increase in problems triggered by handheld computer games, MP3 players and excessive mobile phone texting, especially in a younger population of children and teens. Moreover, when young children have poor posture, it may lead to a greater risk of poor neuromotor development that will affect their health later in life.

Chiropractors are experts in the care of the nervous system and spinal health. They will help to identify and address the lifestyle habits which may have initiated the postural issues. In most cases, postural problems can be corrected and sometimes even reversed. At the end of the day, a healthy spine and nervous system means a healthier life.

High heels have been a fashion trend for quite some time now, which sometimes resembles acrobatics for many women. Even though, the shoes can be works of art, they also can be associated with certain health risks, which vary from altered biomechanics and gait, stability, loss of proprioception, decreased foot strength, and overall discomfort. So here area few things to consider before slipping into the next pair of gravity-defying shoes.

High heels contour the spine into a S-curve, which allows women to accentuate certain parts of their body:

Center of gravity is pushed forward

Chest positioned forward

Lower back positioned forward

Hips positioned backward

Pressure at the knees

Downward force and pressure through the balls of the feet, which depends on the height of the heel

higher heel = more pressure

Example: 3 inch heel = 76% of pressure on forefoot

In comparison, flat shoes allow the spine to maintain neutrality and equal distribution of body weight throughout the entire foot.

Physiological changes in muscles & tendons

Calf muscles

May shorten and tighten over time

Collapsing of the arches

Difficulty of relaxing the foot completely

Achilles tendon

May shorten and tighten over time

Inability for the foot to rest at a 90-degree angle

Limited foot mobility

Knee joint

Extra strain on the knee complex tendons

Balancing on a high heel increases the pressure on the inside of the knee

Quads work harder and increase pressure on the kneecap

Possibility of osteoarthritis over time

Ankle

Sprain may result from twisting of the ligaments in the ankle between the foot and the lower leg

Balancing on the heel creates instability

Increased chance of falling, especially if older or obese

Sudden shift in balance can twist the ankle and sprain ligaments

Haglund’s deformity (“pump bump”) – a bony enlargement from irritation to the heel from rigid backs or straps of heels

Toes

Pressure pushes down and forward on the ball of the foot

High heels have narrow and tight toe boxes, which force toes to conform to the shape of the shoe without enough room to relax

Loss of strength in intrinsic muscles of the foot

Create minor conditions, such as bunions, corns, and hammertoes

Bunions: a large bony bump at the base of the big tow, which resulted in the joint being forced to permanently misalign and rub against the shoe

Corns: hard calluses that form on the top of the toes or on the side of the small toe

Hammertoes: a permanent curl at the middle joint of the middle toes that resulted from shortened and tightened ligaments and tendons; pressure on the ball of the foot will cause pain

We all recall the story of Cindarella and the anecdote about what women were willing to do to fit into the glass slipper. We’ve come a long way in terms of fashionable yet comfortable shoes that do not require risking our spinal health, myself included.

Chiropractic can be instrumental in regaining your postural alignment and in preventing further advancement of bony abnormalities in the kinetic chain from hips, knees, ankles, to the toes.

“Straighten up!” have been the words that echoed from my mother for most of my childhood. That is how I earned myself a spot in a ballet class in second grade. But she had a great point….POSTURE has a direct effect on the health and well-being of an individual.

Up to 90 percent of people suffer from poor posture, with the most common posture abnormalities being:

Slouching

Forward head position/translation

Rounded shoulders

Forward-tilted pelvis (sway back)

Rotated hips

Each of these postures puts extra weight and pressure on the spine and can lead to a number of debilitating problems from tension and soreness to headaches, neck and back pain, and fatigue. What is becoming increasingly evident is that poor posture ultimately influences the spine and nervous system, and in turn, overall health.

Poor posture impacts the nervous system, which significantly alters how a person operates day to day. Poor posture may have adverse effects on the well-being, overall mood and ability to concentrate, study effectively or even work. Abnormal input and output from the body does not allow it to function at its full capacity. Chiropractic adjustments improve the function of the nervous system and in doing so they enhance all of our bodily functions.

Chiropractors have seen a growing trend in posture problems and spinal issues linked to the use of laptops, computer mouse devices, portable telephones cradled under the chin, and hours in front of the TV. Our bodies reflect what we do with them most. There is also a significant increase in problems triggered by handheld computer games, MP3 players and excessive mobile phone texting, especially in a younger population of children and teens. Moreover, when young children have poor posture, it may lead to a greater risk of poor neuromotor development that will affect their health later in life.

Chiropractors are experts in the care of the nervous system and spinal health. They will help to identify and address the lifestyle habits which may have initiated the postural issues. In most cases, postural problems can be corrected and sometimes even reversed. At the end of the day, a healthy spine and nervous system means a healthier life. Finding a recommended chiropractor in your area is a wise choice. If you need help with that, I can certainly be of assistance, so do not hesitate to ask.

Improving the ergonomics at home, at work, and in the car may have an additional benefit when seated. These changes will help decrease the pressure on the spine as well as decrease discomfort and fatigue.